Good Fats Vs Bad Fats: Foods and Diet for Healthy Fat Consumption

Lifestyle experts and nutritionist often warn their patients to limit the intake of fats in their diet. It is however essential to remember that not all fats are unhealthy and that fats are an important source of energy in our diet. Further fats play a essential role in absorption of certain vitamins and nutrients, which are otherwise not available in other foods. Consuming the right foods and limiting the intake of unhealthy fats can prevent a host of lifestyle disorders including obesity, cardiac ailments, hypertension and diabetes.

What is good fat? Are Fats Important?
Fats are an important part of our diet and are necessary to ensure a balanced diet. Fats play a crucial role in absorption of certain essential nutrients, aid in transmission of nerve impulses and contribute in maintaining the integrity of the cellular membrane. Fats are also the most potent source of energy and protect the body against cold and trauma by acting as an insulator.

Though fats in general are essential and beneficial for general health and wellbeing, excessive consumption of fats is associated with obesity and overweight. Further, a diet high in unhealthy fats can also increase the risk of development of cardiovascular disorders and atherosclerosis, hypertension and stroke. Studies have also shown that high levels of fat are associated with increased risk of development of cancer.

Not all fats however are unhealthy and harmful for the body. Consumption of fats, with the primary objective of providing for the body’s energy need and supply of fat soluble vitamins is imperative. It is therefore vital to differentiate between good and bad fats.

Nuts are a great source of
MUFA/ Good Fats

Good Fat: Food and Diet Sources of Healthy Fats
Monounsaturated fats are considered to be good fats. These fats help to reduce the levels of serum cholesterol while boosting the levels of High Density Lipoproteins (HDL), which are considered to be ‘good cholesterol’. On the other hand these fats help reduce the levels of Low Density Lipoproteins which are closed linked with the development of atherosclerosis and cardiac disorders. Some of the good sources of mono-unsaturated fats (MUFAs) include almonds, peanuts, walnuts, avocados and olives.

Similar to Monounsaturated fats, even poly-unsaturated fats (PUFAs) are healthy and contribute towards reducing blood cholesterol and LDL levels. PUFAs contain Omega-3 fatty acids and are found in good quantities in fish liver oils, walnuts and flaxseeds.

Processed foods and Fast
Foods are loaded with
unhealthy fats

Bad Fat: Limit the Intake of Unhealthy Fats
Saturated fatty acids are bad for health. These foods not only increase blood cholesterol levels and result in a drop in HDL and consequent rise in LDL levels. Further, these fats are difficult to be broken down and hence tend to be stored in the body as energy reserves, resulting in obesity. Animal products including eggs, seafood, cow's milk and milk products and meat are considered to be the sources of saturated fats. Coconut oil and Palm oil are also loaded with Saturated Fats.

 The most harmful form of fats is the Trans-fats. With changing life style patterns and over dependence on refined and processed foods, Trans-fats tend to comprise of a large portion of our diet. Trans-fats are found in processed foods like chips, wafers, etc. Hydrogenated oils are also a source of trans-fats which in turn result in increased risk of development of cardiovascular disorders.

How to Bridge the Good Fat and Bad Fat Difference: Good Fats Vs Bad Fats in Diet
here are some tips that can help in reducing the intake of bad and unhealthy fats in the diet and increasing the consumption of healthy fats,

• Focus on low calorie diet with minimal use of saturated fats
• Completely limit the intake of saturated and trans-fats. Reduce the consumption of coconut oil, margarine, butter, chips, fried and processed foods, etc in your diet.
• Increase the intake of MUFAs and PUFAs in your diet. Cook food using olive oil, canola oil or peanut oil, instead of coconut or refined oils.
• Move to fat free alternatives of processed foods, which are limited in trans-fat components. 

Benefits of Lemon Detox: Detox Diet Program and Potential Side Effects of Detox Program

Detoxification refers to a procedure for removal of toxins which tend to get accumulated in the body and interfere with normal body functions. These toxins can be in the form of food addictives, cigarette smoke, alcohol, medical drug components and remnants, alcohol and other environmental poisons which may enter the body through the food we eat or the water we drink. Though there is no scientific information about the validity of these detoxification programs, several reports and testimonials claim that detoxification is effective to improve health.

Lemon is loaded with
Vitamin C

Lemon for Detoxification: Benefits of Lemon Detox Diet

Lemon is loaded with Vitamin C, which is a powerful antioxidant. The recommended dietary intake of Vitamin C is about 40 mg per day and juice of a single lemon is adequate to fulfill this requirement. In addition lemon also contains folic acids, flavanoids, Vitamin B6, potassium and limonene which is a powerful phytochemical.

Lemon Detox Diet provides several health benefits,

• A lemon detox diet helps regularize bowel movement and fights constipation. A detox program helps clean the walls of the colon and eliminate toxic and fecal matter and enhance absorption.
• A lemon detox diet helps boost immunity and enhance the body’s ability to fight infections. Further the detox diet helps purge out harmful toxins accumulated in the body either through faulty dietary practices or environmental exposure
• Lemon detox diet helps combat physical and psychological stress. It helps reduce emotional stress and alleviates symptoms of fear, anxiety and irritability effectively
• Antioxidants and Flavanoids in Lemon helps fight free radicals, that are responsible for cellular damage and thereby prevents premature aging and even helps prevent dreaded conditions like cancer
• Detox diet also enhances energy levels and improves metabolism in the body
• Detox diet also plays a crucial role in weight management and helps in losing weight quickly.

Lemon Detox Diet Program: Detoxification of the Liver with Lemon

A lemon detox diet program is fairly simple and easy to follow.

• Begin with consuming freshly squeezed juice from one lemon each day. Dilute the juice with a cup of water, if required by avoid adding refined sugar or salt to the freshly squeezed lemon juice.
• After a few days increase the intake of the quantity of lemon juice. Squeeze two lemons and consume them without diluting with water.
• Increase the intake to three lemons. Continue this cycle for about 21 days and then take a break for about a week, .though some experts recommend a maintenance dose of one lemon juice
• Avoid refined foods like refined sugar or wheat. Instead use raw honey as a sweetener. Increase the intake of whole grains, fibers and fresh fruits and vegetables.
• During the detox program, ensure that you consume a minimum of three liters of water each day. Remaining adequately hydrated is important to allow the body to flush out toxins and accumulated waste.

Lemon detox diet has a potent action on the hepatocyte of the liver and helps them revive and improve their functions. Lemon detox diet is also beneficial in patients with alcoholic hepatitis as it helps eliminate toxins from the liver and purifies the blood stream.

Potential Side Effects of a Lemon Detox Diet: Caution Detox Program

Some of the common problems associated with a detoxification program include dehydration, fatigue, dizziness along with nausea and vomiting. These side effects are not attribute to the detoxification program but are often associated with faulty technique of implementing the detoxification program.

Chicken Nutrition and Facts: Health Benefits of Chicken in Diet

Various studies have shown that non vegetarian diet is often associated with lower life expectancy compared to the vegetarian diet. The protein contained in non vegetarian diet is considered to be responsible for lowering the life expectancy. When compared with red meat, Chicken is often considered to be the healthier option. Chicken nutrition is beneficial in weight loss and also helps in regulating blood cholesterol levels.

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Miracles and Health Benefits of an Alkaline Diet: Top Alkaline Foods

The normal pH of the body is 7.3, which makes our body more alkaline that acidic in nature. Fall in alkalinity of the blood may be associated with a wide range of complications and manifest in the form of several problems. Low alkalinity is also associated with atherosclerosis and hypertension. As per a study published in 2009, alkaline foods also play a crucial role in weight management and prevent additional weight gain. Including Alkaline Foods in your diet can prevent complications associated with Acid-Base Balance and aid in enhancing overall health

Alkaline Foods are very Beneficial

Importance of Alkaline Diet: Complications associated with Poor Alkaline Diet

In a healthy individual, the reaction of the blood is alkaline. The normal balance is 20 % acidity and 80 % alkalinity. Maintaining the alkalinity of blood is crucial to good health and optimum well being. The acid - alkaline balance plays a pivotal role in sustaining balanced blood chemistry and staving off a number of ailments. All foods, after the process of digestion, leave behind, either an alkaline or an acidic ash, depending on their nutrient composition.

Drop in the blood’s alkalinity reduces; its capacity to transport carbon dioxide gets reduced. Consequently, there occurs an accumulation of acids in the tissues. This is results in acidosis / hypo-alkalinity.

This results in a wide range of complications which include,

• Gastrointestinal disorders like acidity and retro-sternal burning, heart burns, indigestion, vomiting and nausea
• Headaches and Drowsiness
• Atherosclerosis and Hypertension
• Arthritis and Gout
• Nephritis and Renal disorders along with a wide range of metabolic and degenerative disorders.

Health Benefits of an Alkaline Diet

A diet comprising of 80% alkaline foods enhancing the ability of blood to absorb oxygen effectively. This in turn has several benefits which include,

• Oxygen and nutrient supply to the brain is improved which enhances the various mental functions like memory, cognition and concentration
• Such a diet enhances the absorption of vital nutrients and traces minerals effectively and prevents deficiency disorders caused due to inadequate of iron, magnesium, calcium, etc.
• It prevents the clogging of the arteries and aids in metabolism of the fats and thereby reduces the incidence of complications like heart attacks and strokes
• Studies have shown that an alkaline diet is effective in weight management and aids in weight loss.

 How to keep the Blood Alkaline?: Top Alkaline Foods

Make sure that you begin your day by consuming foods that leave an alkaline ash, on digestion. This will take care of your alimentary canal all day long, and will prevent the appearance of unfavorable manifestations. Eating plenty of alkaline foods, helps neutralize the acidity and also off-sets the detrimental impact of acidic foods, which you may consume.

Some of the foods that are high in Alkaline content include,  

• Almonds

Nuts are Sources of Alkaline Diet

• Apples, bananas, peach, pears
• Potatoes
• Apricots, dates, raisins
• Grapes
• Tomatoes
• Carrots
• Lemons, oranges
• Spinach, celery, parsley
• Milk
• Eggs
• Chicken Breasts

Food that is alkaline is essential for our body and should be consumed in abundance to keep the ph level of the body balanced. Other meats should be eaten in great moderation while it is advised to go slow with various cooking oils too.

Flax Seeds to Prevent Hair Loss: Linseed Diet for Healthy Heart and Cancer Prevention

Flax seeds also referred to as linseed are quite similar to sesame seeds, in shape, but are a little larger. The color varies from amber to red-brown. The flavor of the seed is earthy and warm, with a nutty edge. Flax seeds promote healthy growth of hair, along with having several health benefits like preventing cancers and protecting the heart. As per the Mayo Clinic, Flax seed have potential benefits in controlling lipid levels in the blood and preventing coronary artery disease.

Flax Seed is loaded with
nutrients

Nutritional Features of Linseed: Flax Seed Nutrition

Flax seeds are loaded with a wide range of nutrients that have potentially beneficial effects on the body. The nutritional highlights of flax seeds include,

• Flax Seeds, also called linseeds, are chock full of omega 3 fatty acids and powerful phyto-estrogens. Omega-3 fatty acids are beneficial in preventing cardiovascular disorders, hypertension and preventing atherosclerosis
• They are a remarkable source of dietary fiber. Dietary fiber plays a crucial role in improving gastro-intestinal functions, enhancing the absorption of nutrients and also aids in the process of weight loss.
• Additionally, they provide - potassium, manganese, magnesium and iron. These minerals are crucial for a wide range of metabolic functions in the body along with playing a vital role in maintaining internal homeostasis. 

Flax Seeds for Hair: Role of Linseed in Hair Loss
Hair loss is associated with a wide range of causes. In addition to genetic factors stress, hairstyle and hair treatments are also responsible for hair loss. Certain medications including prescription drugs to treat arthritis, heart problems, hypertension and depression can also result in hair loss. Hormonal disorders like hyperthyroidism can also result in hair loss.
Irrespective of the cause of hair loss, flax seeds are loaded with Omega-3 fatty acids and certain vital nutrients and minerals which play a crucial role in preventing balding and hair thinning. Flax seeds play a crucial role in support scalp health and keep the hair follicles healthy. In addition flax seeds also provide luxuriant and beautiful hair.

Health Benefits of Flax Seeds: Linseed Oil Prevents Cancer and Protects the Heart

Linseed Oil protects
the Heart and prevents
Cancer

In addition to its role in promoting the growth of healthy hair, flax seeds also play a crucial role in preventing some of the more chronic disease conditions like cardiovascular disorders and cancers. Here’s how,

• Omega-3 fatty acids help cut down the risk associated with cardiovascular and heart disorders. Flax seeds contribute in improving the lipid profile of the individual by reducing the levels of LDL and enhancing HDL levels which thereby prevents atherosclerosis. Further high fiber content of the seeds improve metabolic functions and aid in burn down of fats which further reduce serum cholesterol levels and aid in weight loss 
• Studies have shown that linseed oil plays a crucial role in preventing cancer of different forms including prostate cancer and breast cancer. Linseed diet can diminish the spread of cancer cells and reduce metastasis. Researches have shown that flax seed can reduce and even shrink the size of breast tumors.

Apple Pectin for Health: Apple Detox Diet and Caution while Consuming Apples

As per researchers of Chinese University, Hong Kong, fruit flies that feed apple extracts lived longer by 10% compared to the other fruit flies in the control group. Estimates suggest that approximately 55 million tones of apples are produced worldwide which generate revenue of approximately $10 billion. China produces 35% of all apples followed by United States. The saying “An apple a Day keeps the Doctor Away” is true as recent research findings suggest protective action of apple against cancers and heart disorders. The apple pectin is loaded with dietary fiber which is also responsible for the wide range of health benefits associated with apple.

Apple protects against
Cancers

Health Benefits of Apple Pectin: Apples for Health

Apple pectin is an excellent source of dietary fiber. Vitamin C and Potassium. Estimates suggest that most of the vital nutrients are contained in the skin of the apple. What’s more, raw, unpeeled apples are a bigger source of many essential phyto-chemicals, which in turn act as powerful anti-oxidants. The content of these phyto-chemicals in cooked apples or commercial apple products is almost zero. Apples are very high in pectin. Pectin is a soluble fiber that exerts several significant beneficial effects.

Studies have shown that Apple pectin is useful in management of a wide range of health problems. These include, 

• Anti-oxidants in apple pectin help destroy free radicals that are responsible for cellular damage and spread of tumor cells. Apple is considered to reduce the risk of development of lung cancer, prostate cancer and colon cancer.
• Fiber content in apple pectin is considered beneficial in improving bowel movement and effective in the management of bowel disorders like irritable bowel syndrome and constipation. Further fiber also plays a crucial role in weight loss and controlling obesity.
• Apple pectin is also beneficial in managing co-morbidities associated with obesity which include heart disorders and cholesterol levels. Fiber prevents the absorption of cholesterol and are relatively bulky which reduce appetite and manage obesity

• Studies have shown that apple pectin is also loaded with acetylcholine, which has a protective action against aging and prevents oxidative and cognitive damage associated with age.

Apple Pectin and Detoxification: Apple Detox


Apple is wonderful for Detox

Being a gel forming fiber, pectin has a highly favorable action of the bowels. It regularizes bowel motility and peps up peristaltic movements. It restores the colon’s innate ability to work optimally and throw out waste matter. It tones up the colonic musculature and stimulates a sluggish colon. Apples can help purge old accumulated toxic built up and putrefy and rotting matter. Thus, apple pectin is an amazing and decidedly powerful detox agent for your body.

• This soluble fiber has the capacity to reduce blood cholesterol levels appreciably. Simply adding 1 apple to your daily diet, provides you with about 3 grams of fiber, and can diminish serum cholesterol level by almost 8 to 11 %. It binds the cholesterol to the bile acids and speeds up the excretion. It also enhancing liver functions and prevents hepatitis.
• Apple pectin prevents and also fights the spread of cancer. It is known to check the spread / metastasis of the cancer cells successfully.

 Apple Pectin Precaution: Caution while consuming Apples

Apple is one of the top 10 foods that have a lot of pesticide residue. Therefore, choosing organically grown varieties is recommended. The next best option is, washing the fruit with an additive free soap or any other commercially available fruits and vegetable wash.

Further studies have shown that apple seeds have a slightly poisonous action as they contain cyanogenic glycoside. Though moderate consumption of apples is not harmful to humans, they may be responsible for deaths in birds.